Chapter 12 - Exercise Primally: Move, Lift, And Sprint! Flashcards

Question

The duration of a sprint rest interval

Answer 1

Is dependent on how long it takes for respiration to return to near normal Exercisers should only commence the next sprint in the sequence when they feel refreshed and recovered *if performance or form starts to break down, or if you experience muscle or joint pain (as opposed to muscle fatigue) the sprint workout should end immediately

Answer 2

Most important aspect for efficient sprinting = maintaining a balanced center of gravity - shoulders, torso, and pelvis should remain in forward alignment at all times - maintain an elongated spine and tall posture at all times - never allow any energy to cave into the ground upon impact - arms and hands should be relaxed as they pump back and forth - you should feel like the shoulders are supplying all the force for pumping, with all muscles below remaining relaxed and supple - knees should be driving high, recovery leg shooting quickly right under the butt instead of extending backward - always with the big toe held high to maximize explosive propulsion

Answer 3

1. Bicycle - form for your feet is similar to correct for when pedaling a bike -try to get your feet off the ground as fast as possible —> imagine you are running over hot lava 2. Strong Foot - you should dorsiflex immediately after your foot leaves the ground, as If you were trying to maintain contact with a bicycle pedal and keep your big toe high instead of dragging or pointing down to the ground 3. Generate explosive force - land and absorb shock on your midfoot, allowing the heel to snap to the ground. This positions, the Achilles tendon to act like a spring and generate explosive force for the takeoff - The ability to generate explosive force with each stride is the key determinate for running speed (contrary to the common notion that faster turnover makes for greater speeds) 4. Bicycle “sprinting” - maintain a cadence of 80 to 100 revolutions per minute. This cadence range balance is the workload between the cardiovascular system and the muscular skeletal system —> 15 revolutions every 10 seconds is right on the mark - with each pedal stroke, concentrate on applying circular force rather than stomping force down on the pedals - do not rock your hips side to side in an effort to go faster; instead keep your pelvis, level and centered - your upper body should remain still and relaxed, even when the effort is difficult - make sure your seat height is appropriate: place your heel on the pedal when it’s at the bottom of a pedal stroke. Your leg should extend fully. -

Answer 4

The first five minutes of a sprint workout are delegated to an easy cardio warm-up, generally making a light effort of the same exercise Next, conduct some dynamic stretches

Answer 5

- pull quads - knee-to-chest - open hips - mini-lunge - high knees

Answer 6

Initiate 2 to 4 “wind sprints” each lasting 7 to 10 seconds, in which you gradually increase speed up to about 90% of maximum effort and then settle back into a light jog or cycle

Answer 7

Take 5 to 10 minutes to cool down with easy activity, keeping your heart rate below 180-age

Answer 8

- are novice sprinter - are out of condition - have joint problems * Sprinting on an outdoor bicycle is not advised because of the high skill level required and danger with vehicles

Answer 9

Consists of 20 seconds of maximal output followed by 10 seconds of rest - you repeat these sequences for an appropriate number of minutes based on fitness level * can be applied, not only to sprints, but also assorted strength training exercises such as burpees, jump rope, or performing squats

Answer 10

Move frequently